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Test Week Pre Cycle 29
admin February 25, 2018 No Comments

Test Week Pre Cycle 29

 

Test week Pre Cycle 29

 

Mon

1a Back Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond: 2 Rounds

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

 

Tuesday

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Throughout the session, people are also to perform a 500m max effort row for time

 

Cond:

 

 

Wed

1a Deadlift 3RM

2a Bench Press 5RM

2b Pause Ring Rows 3 x 10-3s pause

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 2min AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

 

Thursday

 

Throughout the session, people are also to perform a 500m max effort row for time

 

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 5e/s

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

 

1a Pause Front Squat 3 x 5 – 3s pause

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

20 Burpees – you go i go